11.18.2013

 In WOD

Warm Up

Hip Mobility

2 Rounds

  • 10 OHS
  • 10 Scap Push Ups
  • 10 Leg Swings All Directions

Strength/Skill

4 Sets

  • A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds
  • A2: SA Bent Row x 6-8 reps @ 2011 – Rest 60 seconds
  • A3: Side Bridge 30 seconds per – Rest 60 seconds

MetCon

3 Rounds For Time

  • 30 KBS (53/35)
  • 20 Wallball (20/14)
  • 10 Box Jump Overs (24/20)
  • Rest 1 Minute

 

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